Easy way to improve bone density.
Women are especially prone to bone loss after menopause, but men can also develop osteoporosis.
The reviewed research investigated bone loss in men with metabolic syndrome (Ornstrup MJ, et al. 2014). The metabolic syndrome is associated with increased low grade inflammation and an increased risk for osteoporosis.
The participants were given a daily dose of either 1000 mg of Resveratrol, 150 mg of Resveratrol or a placebo for 16 weeks. Assessments were done for changes in bone turnover markers and bone mineral density.
It was found that Resveratrol had a dose dependent, positive effect on bone by stimulating bone formation or mineralization. The higher dose of Resveratrol showed a significant change.
Because there are now ways to increase the bio-availability of Resveratrol, you don’t necessarily have to take such a high dose.
Resveratrol is found in the skin of grapes, but also in other various plants.
It is known as an antioxidant.
Resveratrol was found to stimulate SIRT-1, one of the longevity genes.
Some of the other changes also include improved insulin sensitivity, increased number of
mitochondria (the energy producing entity of the cell) and improved motor function (they moved better).
Is extreme endurance training and competitions like marathons healthy?
No one can dispute that regular exercise is beneficial, but sometimes we tend to think that more is better.
The reviewed research investigated the effects of training for, and the participation in endurance competitions like marathon ultra-marathon, Iron-man distance triathlons and very long-distance bicycle racing (Patil HR, et al. 2012).
In veteran extreme endurance athletes the recurrent injury and repair to the heart muscle that occur in these athletes may essentially create arrhythmias.
Chronic excessive and sustained endurance exercise may be associated with diastolic dysfunction, large-artery wall stiffening and coronary artery calcification.
Don’t draw the conclusion that exercise is dangerous, and that it is better not to exercise, because that is not true. Most endurance athletes don’t even develop these conditions, but if you’re thinking about starting to run marathons for health reasons, you may want to rethink that and instead start to do high-intensity interval training. High-intensity interval training takes a lot less time, and has shown to provide numerous health benefits.
Physical activity, weight gain and breast cancer risk.
The research reviewed investigated how physical activity, both during reproductive years as well as after menopause, affected breast cancer risk (McCullough LE, et al. 2012). The researchers also evaluated how weight gain affected the risk of breast cancer.
We have all heard that physical activity and exercise is important, but a lot of people think that it only affects cardiovascular risk. This is far from the truth. Physical activity helps to prevent degeneration of muscle skeletal tissue; it has a profound effect on the biochemistry and affects the production of hormones, it even affects cancer risk.
The results of this study showed that the women in the third quartile of physical activity experienced the greatest benefits with an approximate 30% risk reduction for both reproductive and menopausal activity. It was found that weight gain increased breast cancer risk and it was also documented that substantial postmenopausal weight gain may eliminate the benefits of regular activity.
Regular exercise is definitely worth the effort.